Sweet potato curry with spinach and chick peas
Recipe makes 6 servings
Sodium 422mg 17%
Potassium 800mg 22%
Total Carbohydrate 33.7g 11%
Dietary Fiber 7.6g 30%
Protein 6.7g 13%
* 1/2 large sweet onion, chopped or 2 scallions, thinly sliced
* 1-2 teaspoon coconut oil
* 2 tablespoons curry powder
* 1 tablespoon cumin
* 1 teaspoon cinnamon
* 10 ounces fresh spinach, washed, stemmed and coarsely chopped
* 2 large sweet potatoes, peeled and diced (about 2 lbs)
* 1 (14 1/2 ounce) can chickpeas, rinsed and drained
* 1/2 cup water
* 1 (14 1/2 ounce) can diced tomatoes, can substitute fresh if available
* 1/4 cup chopped fresh cilantro, for garnish
* basmati rice or brown rice, for serving
1. You may choose to cook the sweet potatoes however you prefer.
2. I like to peel, chop and steam mine in a veggie steamer for about 15 minutes.
3.Baking or boiling work well too.
4.While sweet potatoes cook, heat 1-2 tsp of canola or vegetable oil over medium heat.
5.Add onions and sautÃ© 2-3 minutes, or until they begin to soften.
6.Next, add the curry powder, cumin, and cinnamon, and stir to coat the onions evenly with spices.
7.Add tomatoes with their juices, and the chickpeas, stir to combine.
8.Add Â½ cup water and raise heat up to a strong simmer for about a minute or two.
9.Next, add the fresh spinach, a couple handfuls at a time, stirring to coat with cooking liquid.
10.When all the spinach is added to the pan, cover and simmer until just wilted, about 3 minutes.
11.Add the cooked sweet potatoes to the liquid, and stir to coat.
12.Simmer for another 3-5 minutes, or until flavors are well combined.
13.Transfer to serving dish, toss with fresh cilantro, and serve hot.
14.This dish is nice served over basmati or brown rice.
Or follow this simpler recipe posted by meat-pirate adding spinach when everything else is done. Oh, and use only sweet potatoes, of course. White potatoes add nothing to this dish. You can leave out the tomatoes too, if you like:West Indian Potato Curry
courtesy of Foodland Ontario (foodland.gov.on.ca)
2 Tbsp vegetable oil - use coconut oil
2 onions, sliced
2 cloves garlic, minced
2 tsp minced fresh ginger root
1 Tbsp curry powder (or to taste)
2 large potatoes, peeled and cubed
2 sweet potatoes, peeled and cubed
4 canned tomatoes, coarsely chopped
1 1/2 cups chicken or vegetable stock or water
1/2 tsp salt
In saucepan, heat oil over medium heat; cook onions, garlic and ginger until softened. 2 to 3 minutes. Add curry powder; cook, stirring, for 1 minute. Add regular and sweet potatoes, tomatoes, stock and salt, bring to boil. Reduce heat, cover and simmer stirring occasionally, until potatoes are tender.
Califlower and peas are also good veggies in a curry.
Edited by alternativista, 19 July 2011 - 06:16 PM.
Status: Clear after 30 years. Wow, I guess it's been 6 years, now.
[ Story: Severe Acne since I was 10. 10+ years of Dermatologists, Antibiotics, topicals and ACCUTANE did nothing. Discovered oranges triggered the worst of my cystic acne = about 70% improvement. Tried some nutrient supplements like B-complex with zinc and C, saw palmetto and a BHA like the aspirin mask = more improvement, a lot less oily. Then, Diet changes = Clear.
Regimen: Anti-inflammatory, nutrient dense, blood sugar stabilizing diet and supplements (for hormones, inflammation, aging, health). No soap or other cleanser except for hand washing! Water only or Oil cleanse. Aloe Vera mixed with niacinimide and a high linoleic acid oil for moisturizer and reduce pigmentation.
Diet effects acne in so many ways: hormone balance, inflammation, Insulin levels, digestion, allergies and intolerances, liver function, adrenal function, SHBG levels, sebum quality, cell function and turnover, nutrient deficiencies, body fat, etc. Basic advice: Eat, sleep, supplement and exercise like you are a diabetic. And eat real food!
For more information, see my Good Things for Acne thread *Moderator edit - Please refer to the board rules (see “Advertising/soliciting”, “Linking” and “Signatures”)*
When you eat stuff, Stuff Happens!